Vitamins

Question 1

Name the 10 vitamins (that you need to know for your exam) and their scientific names if possible. Which ones are fat-soluble and which ones are water-soluble?

Answer 1

A - Retinol, Fat
B1 - Thiamin, Water
B2 - Riboflavin, Water
B3 - Niacin, Water
Folic Acid - B9, Folate (we use the scientific name for this one), Water
B12 - Cobalamin, Water
C - Ascorbic acid, Water
D - Calciferol, Fat
E - Tocopherols, Fat
K - Quinone, Fat

Question 2

Where are vitamins stored in the body?

Answer 2

Fat-soluble vitamins are stored in the liver and can be stored for months/years.
Water-soluble vitamins cannot be stored by the body so must be eaten regularly.

Question 3

Name the ways in which water-soluble vitamins can be destroyed

Answer 3

Contact with heat, air, sunlight and they can be affected by enzymes

Question 4

Give three ways in which we can protect against the destruction of vitamins

Answer 4

• Eating foods fresh/raw + just ripe
• Buying food in good condition - no bruises/damaged skins
• Keeping foods unpeeled (extra layer of defense + extra fibre)
• Storing them in airtight containers
• Storing them out of direct sunlight
• Refrigerating/freezing
• Minimising preparation - ripping + chopping damages cell walls + releases enzymes
• Steaming
• Stir-frying
• Microwaving
• Blanching vegetables
• Not soaking in water
• Re-using the cooking water - make gravy, soup, sauces etc.

Question 5

What is the function of Vitamin A in the body?

Answer 5

Healthy skin, growth and development of the body, helping vision in dim light, protecting the body

Question 6

Give three sources of Vitamin A

Answer 6

Oily fish, eggs, liver, full-fat milk, butter, cheese, fortified fat spreads, yellow red + green veg, yellow fruit

Question 7

What happens if there is a deficiency of Vitamin A? Excess?

Answer 7

Deficiency - very rare, night blindness. Can lead to complete blindness
Excess - can be poisonous and harmful to babies in the womb

Question 8

Does Vitamin A compliment another nutrient?

Answer 8

No

Question 9

What is the function of Vitamin D in the body?

Answer 9

Developing and maintaining healthy bones and teeth, healing broken bones, preventing bone diseases, helping to absorb calcium

Question 10

Give three sources of Vitamin D

Answer 10

Sunlight, milk, butter, eggs, oily fish, fortified breakfast cereal, fortified fats

Question 11

What happens if there is a deficiency of vitamin D? Excess?

Answer 11

Deficiency - Rickets in babies and toddlers, soft bones which bend and bow
Excess - Stored in body and is unlikely to cause harm

Question 12

Does Vitamin D compliment another nutrient?

Answer 12

Yes - Calcium (preventing osteoporosis)

Question 13

What is the function of Vitamin E in the body?

Answer 13

Protecting the body - it’s an antioxidant - and forming red blood cells

Question 14

Give three sources of Vitamin E

Answer 14

Sunflower oil, egg yolk, nuts, cereal + cereal products, soya, seeds, olive oil